Welcome to Exan's Wellness and Life Skills Program

Five tips for making cardio a part of your life

  1. Incorporate cardio into activities you have to do anyway. Cardiovascular activity is much more than just jumping on a treadmill or running laps around the neighborhood. The U.S. Surgeon General's Report suggests that everyday activities such as washing windows, cleaning the floor, raking leaves and shoveling snow may also produce the same aerobic response as more familiar forms of cardio.
  2. Walk or bike to work or other places where you have to go. Using your own body to get from Point A to Point B is the perfect way to make cardio part of everyday life. If your destination is too far away to walk or bike, you can still park at the far end of the parking lot and take the stairs instead of the elevator. Even if it seems tiring at first, your body was designed to move and will quickly adapt to its new routine. Soon, you'll be thriving -- mentally, emotionally and physically. And, as an added bonus, you'll also save on gas.
  3. Discover the mental-health benefits of cardio. Besides its many physical benefits, engaging in cardiovascular activity is also one of the best things you can do to improve your mental health. One study showed that depressive symptoms decreased by nearly 50 percent in mildly depressed people who engaged in aerobic exercise for a half-hour three to five times a week.
  4. Ensure you engage in at least 30 minutes of cardio a day. When planning your daily schedule, make time for at least 30-45 minutes of activity that will get your blood pumping. This is the minimum period of time required to stimulate the positive mental and physical effects associated with cardiovascular exercise.
  5. Use cardio as a form of rejuvenation. During aerobic exercise, our bodies release beneficial chemicals into our bloodstream. These result in increased clarity, a surge of energy and a strong sense of calm and overall well-being. So if you're feeling emotionally drained or all out of ideas, participate in your favorite cardiovascular activity -- whether that's going for a brisk walk or playing sports.